Workout Description

Why This Workout Is Medium

Moderate loading and simple movements make this approachable, but the weighted stair climb adds a unique cardio-taxing element under load. Total volume is modest (60 swings, 60 core reps, 20 flights), yet the vest and stair work drive heart rate and breathing. Expect 12–20 minutes for most, with pacing and bracing dictating difficulty more than raw strength or skill.

Benchmark Times for Thomas Nye

• Elite: <10:00
• Advanced: 12:00-14:00
• Intermediate: 16:00-18:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Repeated hip hinging and core work plus loaded locomotion tax muscular endurance of hips, trunk, and grip across continuous sets and minimal rest.
• Speed (5/10): Quick cycle on swings and efficient stair turnover help; overall pace is steady with strategic bursts rather than full sprinting.
• Endurance (5/10): Weighted stair climbing drives sustained breathing and heart rate for 10–20 minutes, creating a steady aerobic demand without long, pure monostructural efforts.
• Power (4/10): Kettlebell swings require hip explosiveness, but most of the piece is steady output rather than repeated maximal power efforts.
• Strength (2/10): Loads are moderate and submaximal; no heavy barbell or max attempts, though the vest adds light resistance to each stair ascent.
• Flexibility (2/10): Standard ROM for swings and sit-ups; V-ups require some hamstring and hip mobility but nothing extreme or high skill.

Movements

• Stairs With Weight Vest
• V-Up
• Kettlebell Swing
• Sit-Up
• Russian Twist

Scaling Options

Scale to: 35/26 lb KB and no vest • 15 flights bodyweight + 30/25/20 core reps • Replace stairs with 400 m run (vest optional) and KB 44/26 lb

Scaling Explanation

These options reduce load and/or simplify the monostructural element while preserving the workout’s steady pacing, hip hinge demand, and core volume.

Intended Stimulus

This should feel like steady cardio under load with short, punchy bouts of hip drive and core burn. Push a consistent pace on the stairs that keeps you breathing hard but in control. Aim for big, efficient sets on swings and minimal breaks on the core work to keep momentum and heart rate up.

Coach Insight

Settle into a sustainable stair pace—no redlining—then move crisply through core and swing sets. The one thing: keep your midline braced on stairs and swings; a tight trunk makes everything easier and safer. Avoid death-gripping the bell, racing the first flights, or flopping V-ups—quality reps prevent blow-ups later.

Benchmark Notes

Times range from 30 minutes (beginner, likely capped) to 10 minutes (elite). Intermediate athletes should aim around 18 minutes. The weighted stairs dominate the clock, while the swings and core work reward unbroken or near-unbroken sets and quick transitions.

Modality Profile

The weighted stair climb dominates time and functions as monostructural (55%). Kettlebell swings are weightlifting (25%) and occur twice. The core sequence—V-ups, Russian twists, and sit-ups—constitutes the gymnastics component (20%).

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